Every woman over 40 wants lean, toned arms. This 30 day arm challenge will tone and strengthen with only a few minutes each day out of your busy schedule.

30 day arm challenge


While I am a firm believer in whole body workouts, and have had great success with Beachbody workouts, I realize whether you’re at the start of your fitness or a seasoned gym goer, our arms could use a little extra TLC.

While I hope you feel great about yourself no matter how fit, there is an added confidence boost when we are stronger and more fit.

The ability to be as active as we want, being able to enjoy life to the fullest, increases our happiness with a little extra bounce in our step.

Getting started: The challenge uses 4 exercises designed versatile enough to do almost anywhere without any fancy gym equipment. Throughout the 30 days, reps will increase as strength and ability increases.

Designed with the beginner in mind, if you breeze through the first day, try starting on day 7. For an additional week 4, add an extra 10 reps.

Likewise, if you aren’t able to do 5 reps each for day 1, do as many as you can, gradually pushing yourself to the recommended reps.

30 Day Arm Challenge

The exercises used in this challenge are:

  • Triceps Pushdowns
  • Triceps Standing Extension
  • Triceps Kickback
  • Triceps Dips

How to details for exercises:

Day 1: 5 Reps each

Day 2: 5 Reps each

Day 3: rest

Day 4: 5 Reps each

Day 5: 7 Reps each

cardio no equipment indoor workout

Day 6: rest

Day 7: 7 Reps each

Day 8: 10 Reps each

Day 9: rest

Day 10: 10 Reps each

Day 11: 12 Reps each

Day 12: 12 Reps each

Day 13: rest

Day 14: 14 Reps each

Day 15: 14 Reps each

Day 16: rest

Day 17: 16 Reps each

Day 18: 16 Reps each

Day 19: rest

Day 20: 18 Reps each

Day 21: 18 Reps each

Day 22: rest

Day 23: 20 Reps each

fat burning workout


Day 24: 20 Reps each

Day 25: rest

Day 26: 22 Reps each

Day 27: 22 Reps each

Day 28: rest

Day 29: 24 Reps each

Day 30: 24 Reps each

Congratulations for completing the 30 day arm challenge and having awesome arms!

Which 30 Day Challenge will you start next?

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